Adelphos Athletics – CrossFit
Warm-up
Warm Up 1 (No Measure)
30 2-WAY ROLL OVERS
30 2-WAY BAND PULL APARTS
20 PVC GOOD MORNINGS
20 PVC SHOULDER PRESS
20 AIR SQUATS
15 PUSH UPS
15 SIT UPS
**2 ROUNDS**
Weightlifting
Power Snatch (Starting at 70%)
5-5-3-3-3
Power Snatch
Slowly add weight as you go. Focus on technique and pulls
Metcon
Metcon (Time)
5 Rounds
30 Double Unders
12 AKB Swings (53,35)
12 Goblet Squats